① Long Arms on the Box

• · Hands gripping the box edge, arms long
• · Feet back — one straight line, heels to head
• · Squeeze glutes, brace the belly

② Elbows Start to Fold

• · Body sinks as one rigid line

③ Lower — Head Toward the Hands (2 sec)

• · Bend the elbows — head lowers toward the hands
• · Elbows fold down and back, hands glued to the edge
• · Hips don't sag — the line stays rigid
• · Stop the set at any sharp elbow pain

④ Press Back to Long Arms

• · Drive the hands down — the body rises as one